Healthy Food
Key facts
- An estimated 1 in 3 deaths from cancer and from coronary heart disease are attributable to poor diet
- Consuming at least 5 portions of fruit and vegetables daily can reduce the risk from heart disease, stroke and cancer by up to 20%
- Reducing fat intake, particularly saturated fat, can help lower the risk of coronary heart disease and some cancers
- Infants who are breastfed are 5 times less likely to be admitted to hospital in the first year of life with infections and are less likely to become obese in later childhood.
- Treating ill health related to poor diet is estimated to cost the NHS at least £4 billion each year
- Most children and adults do not meet dietary recommendations.
Eat Well
Many people are confused about healthy eating.
By following the simple guidance provided by the Eat Well Plate, everyone can enjoy a variety of food and be sure that they are having foods from the 5 food groups in the correct proportions.
Fruit and Vegetables
One third of the plate should be made up of fruit and vegetables.
Aim to eat a minimum of 5 portions a day.
Fresh, canned, dried and frozen vegetables all count. Pulses such as peas beans and lentils and 100% juice also count BUT these foods only count as one portion no matter how much is consumed in a day.
One portion is 80g or a handful.
Aim to eat a large variety of fruit and vegetables as different coloured ones provide different nutrients. Choosing fruits and vegetables in season will mean they are at the best for quality and the cheapest.
Potatoes DO NOT count towards your 5 a day as they are a starchy food.
Bread, other cereals and potatoes 
One third of the plate should be made up of this food group
Examples of foods in this group include all types of bread, crackers, breakfast cereals, oats, pasta, noodles, rice, potatoes and yams.
Choose wholemeal or whole grain varieties to increase the fibre on your plate.
The remaining third of your plate should be made up from the following 3 food groups.
Meat, fish and alternatives
Examples of foods in this group include meat, poultry, fish, eggs, beans, peas, lentils, nuts, seeds, soya bean curd and meat substitutes. This can also include processed meats and fish products and they can be fresh, frozen or canned.
Choose lean cuts of meat and eat in moderation. Eat less than 500g(18oz) weekly of red meat. (beef, pork, lamb and goat)
Limit processed meat and fish products such as burgers, sausages, bacon and fish fingers as these tend to contain high levels of fat and salt.
Eat 1-2 portions of fish weekly, of which one portion should be oily fish (salmon, fresh tuna, sardines, mackerel, pilchards, trout).
Milk and dairy products
Aim to have 3 portions from this food group daily. A portion is 1/3 pint of milk, a small carton of yogurt or a piece of cheese the size of a small matchbox.
Choose reduced fat varieties
Fatty and sugary foods
Examples of foods in this group include butter, margarine, cream, cooking oils and fats, mayonnaise, cakes, biscuits, puddings, pastries, crisps, ice-cream, sweets, sugar, jam and non diet fizzy drinks.
This is the smallest section of the plate. Foods in this section are high in calories and contain little of other nutrients. They should therefore be consumed occasionally and in small amounts.
Video Podcasts
The British Nutrition Foundation produced a set of videos throughout 2008/9 that can be viewed online, which focus on different food groups as depicted in the Eatwell Plate, as well as exploring other important aspects of nutrition, such as allergy, energy balance, salt and breakfast. Each video is 10 minutes in length.
Aimed at schools, the first episode introduces pupils to the Eatwell Plate model and then goes on to explore the fruit and vegetables food group in more detail.
- Link: episode 1: the eatwell plate / fruit and vegetables (opens in a new browser window)
- Link: episode 2: bread, rice, potatoes and pasta (opens in a new browser window)
- Link: episode 3: milk and dairy foods (opens in a new browser window)
- Link: episode 4: meat, fish, eggs and beans (opens in a new browser window)
- Link: episode 5: foods and drinks high in fat and/or sugar (opens in a new browser window)
- Link: episode 6: energy balance, diet and activity (opens in a new browser window)
